Workout of the Day

Home WOD 03.04.2020

As Friday is usually our favourite day of the week at CrossFit Teesside, because this is when we do Team WOD, we have decided to keep this theme going and give the option for completing a Home Team WOD!

We have noticed that some of you have been getting together on facetime and other various apps to complete your home WODs which is a brilliant idea! So for those that have access to this and wish to do so, Friday’s programming will include a Team version of the WOD for that day which can be completed with a partner!

There will still be a solo version of the WOD programmed of course for those who cannot do this!

SESSION 1
Warm Up:
5 Rounds of:
50 Single Unders or 25 Double Unders
15 Air Squats
10 Pikes or 5 Handstand Push Ups

Choose from Movements Below, set up kit and Practice Tekkers
(check out our YouTube channel for exercise demo’s)

* Barbell Thruster (weight on whiteboard 30/42.5kg, scale as needed)
* Single Arm Thruster (DB, KB or Weighted Pack)

SOLO WOD:
“Death By”

For BARBELL version:
1st Minute = Complete 1 Rep
2nd Minute = Complete 2 Reps
3rd Minute = Complete 3 Reps
… keep going until you cannot complete the required Reps within that minute!

for SINGLE ARM version:

1st Minute = 2 Reps on LEFT ARM (or whichever is your weaker side)
2nd Minute = 2 Reps on RIGHT ARM (or whichever is your stronger side)

3rd Minute = 4 Reps on LEFT ARM (or whichever is your weaker side)
4th Minute = 4 Reps on RIGHT Arm (or whichever is your stronger side)
… keep going until you cannot complete the required Reps within that minute!

* whichever version you choose, pick a Weight that you know you could do 10 Reps unbroken with!

TEAM WOD:
For Time of:
200 Thrusters

* This can be approached in two different ways. Either, switch back and forth with your partner however you like, break the Reps down into small sets (for example 5’s), and keep going until the 200 Reps are complete. Or, you and your partner could take it in turn to complete 30 Seconds of Thrusters each (30 on, 30 off), until the 200 Reps are complete. Discuss with your partner and decide which you would prefer to do!

Accessories:
EMOTM:
1st = Left Leg Wall Pistol Squat Hold (or regular Wall Squat)
2nd = Right Leg Wall Pistol Squat Hold (or regular Wall Squat)
3rd = Left Leg Romanian Deadlift (add weight if needed)
4th = Right Leg Romanian Deadlift (add weight if needed)
x 3
* Each Minute is 40 Seconds of WORK, and 20 Seconds of REST

SESSION 2
Running WOD:
Run 800m
Walk 400m
x 5

* If can’t measure Distance, Run for 3 Minutes, Walk for 2 Minutes x 5

Check out the video below for your full Whiteboard Brief!

Book into a class

We are now using TeamUp for booking into classes

You can get the app from the App Store or Google Play or you can use the Booking Page page to login to TeamUp